How can I moderate a vegan diet?

Hi, everyone
I’m vegan and wanted to choose a vegan diet in settings, but it is not included there((
Maybe someone can tell me if he had the same problem or know what custom setting should I choose.
Thanks

2

Answers

The macronutrient targets, as well as the micronutrient targets, are based on the USDA Dietary Reference Intakes by default in Cronometer. We also have a few preset options to set the ratio of macronutrients based on particular diet patterns (High Fat/Ketogenic, Zone, Even, Paleo, LFRV) or set a custom ratio.

If you have other targets in mind for a vegan diet, you can fully customize all the nutrient targets as well. Click on each target in your diary page to set a custom value, or see the complete list of nutrients in the Profile tab, under Nutritional Targets.

I find the pre-set targets for carbs, fat, and protein work well for vegans. Nutrients to pay attention to on a vegan diet include:

Protein (I suggest aiming for 1 g per kg per day)

Calcium

Iron - vegans will need slightly higher than the RDA of 8 or 18 mg (male and female, respectively)

Zinc

A vegan diet won't provide vitamin B12 or vitamin D - these should be supplemented (although you can make vitamin D in your skin after exposing it to UV light provided you don't live in a northern climate).